is soy for you?

Prepared by Karen Lotus & Gayle Lewis

Photos by Galen Ludwick Harris

Recipes submitted by Kiah Lotus 

You’ve probably seen soy foods popping up in different places. Local grocery stores and even fast food chains are carrying more options than ever. And for good reason: Soybeans are a low-fat, high fiber and low glycemic index source of complete protein.

If you aren’t accustomed to eating the more traditional Asian forms of soy such as tofu, tempeh, miso or edamame, you may choose to begin adding soy’s health benefits by incorporating its various forms into your usual recipes. Supermarkets generally carry an array of soy products – milk, yogurt, sour cream, cheese, even flour and pasta.

Glossary

Edamame: Edamame, or green vegetable soybeans, are whole, large soybeans that are harvested when the soybeans are still green and sweet tasting. Edamame is sold in Asian and natural food stores, fresh or frozen, shelled or still in the pod.

Miso: To make miso, soybeans and sometimes other grains such as rice are combined with salt and a mold culture, and then aged for one to three years. The addition of different ingredients and variations in length of aging produce different types of miso that vary greatly in flavor, texture, color and aroma. Miso is used to flavor soups, dressings, marinades and gravies.

Tamari: Tamari is a dark brown liquid made from soybeans that have undergone a fermentation process. Tamari or shoyu is similar to soy sauce but of better quality. Natural shoyu employs the use of a centuries-old method of fermentation involving a special koji (Aspergillus oryzae), which converts hard-to-digest soy proteins, starches and fats into easily absorbed amino acids, simple sugars and fatty acids.

Tempeh: Tempeh is a cake of soybeans that is made by removing the hull of cooked soybeans, mixing with a rhizopus culture and incubating for a day or two. The culture helps hold the soybeans together. It is common to find tempeh made with added ingredients such as vegetables or grains.

Tofu: Tofu is a soft cheese-like food made by curdling soy milk with a coagulant. Tofu is a rather bland tasting product that easily absorbs the flavors of the other ingredients. Tofu is sold in water-filled packs or in aseptic cartons.
Source: www.soya.be/soy-glossary.php 

To comment on this article, contact info@ourohio.org

You must be logged in to leave a comment. Click here to login or register.